Top 10 Foods Highest in Copper

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Top 10 Foods Highest in Copper

Copper is an essential trace mineral required by the body for energy production, iron transport, cholesterol metabolism, bone and connective tissue production, and immune system function. (1) It also forms part of one of the body's key antioxidant enzymes superoxide dismutase (SOD). (2)

A deficiency in copper can lead to weak bones, joint pain, and anemia. (3)

High copper foods include seafood, mushrooms, tofu, sweet potatoes, sesame seeds, cashews, chickpeas, salmon, dark chocolate, and avocados. The current daily value (DV) for copper is 0.9mg. (4)

Below is a list of high copper foods, for more, see the extended list of copper rich foods, high copper vegetables, and high copper fruits.

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A printable list of high copper foods including seafood, mushrooms, tofu, sweet potatoes, sesame seeds, cashews, chickpeas, salmon, dark chocolate, and avocados.

More Copper Rich Foods

FoodServingCopper
1. Beef Liver per 3oz slice 1313% DV
(11.8mg)
2. Tempeh per cup 103% DV
(0.9mg)
3. Coconut Milk per cup 56% DV
(0.5mg)
4. Durian per cup chopped 56% DV
(0.5mg)
5. Mamey Sapote 1 cup chopped 41% DV
(0.4mg)
6. Kamut (Khorasan - Wheat) per cup 40% DV
(0.4mg)
7. Quinoa per cup 39% DV
(0.4mg)
8. Buckwheat per cup 27% DV
(0.2mg)
9. Radicchio per cup 15% DV
(0.1mg)
10. Medjool Dates per date 10% DV
(0.1mg)
11. Kale per cup fresh 1% DV
(0mg)

Copper Requirements By Age and Gender

The recommended daily allowance (RDA) for copper ranges from 330mcg (0.33mg) to 1000mcg (1mg) per day. The daily value for copper is 0.9mg (900mcg) per day. (5)
Note: 1mg = 1000mcg (micrograms)

Life StageRDA
Infants*
0-6 months old200mcg (micrograms)
7-12 months old220mcg (micrograms)
Children
1-3 years old340mcg
4-8 years old440mcg
Males
9-13 years old700mcg
14-18 years old890mcg
19-50 years old900mcg
50+ years old900mcg
Females
9-13 years old700mcg
14-18 years old890mcg
19-50 years old900mcg
50+ years old900mcg
Pregnancy
14-18 years old1000mcg
18+ years old1000mcg
Lactation
14-18 years old985mcg
18+ years old1000mcg
*The amounts for children less than 6 months old is the adequate intake (AI) not RDA.
Source: Dietary Reference Intakes for Copper.

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Data Sources and References

  1. Hirase N, Abe Y, Sadamura S, Yufu Y, Muta K, Umemura T, Nishimura J, Nawata H, Ideguchi H. Copper as an essential nutrient Acta Haematol. 1992;87(4):195-7. doi: 10.1159/000204758. 1519434
  2. Turner BJ, Lopes EC, Cheema SS. Copper-zinc superoxide dismutase and amyotrophic lateral sclerosis J Cell Biochem. 2004 Apr 1;91(5):1074-84. doi: 10.1002/jcb.10782. 15034941
  3. Kumar N. Copper deficiency, a new triad: anemia, leucopenia, and myeloneuropathy Mayo Clin Proc. 2006 Oct;81(10):1371-84. doi: 10.4065/81.10.1371. 17036563
  4. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
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